10 October 13

Warm Up

20 burpees (form over speed!)

20 air squats

20 pull ups

20 KB swings

1 minute of hollow hold

samson stretch

Skill

snatch skill transfer drills

WOD

3 mins max snatch (65/95), 2 min rest

3 mins max ring dips, 2 min rest

3 mins max box jump